Buckwheat, date, coconut and pecan granola

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Make your own muesli and start the day well with buckwheat, date, coconut and pecan granola. Breakfast has never been healthier or tastier.

Serves: 12

Time to make: 45 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

1 ½ cups wholegrain rolled oatsoatmeal uncookedX
1 cup buckwheat groats
1 teaspoon cinnamon
2 tablespoons honey
2 teaspoons vanilla bean paste
½ cup shredded coconut
⅓ cup pitted dates, chopped
⅓ cup pecan nuts, chopped

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Instructions

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Preheat oven to 130ºC. Line a baking tray with baking paper. In a large bowl, combine oats, buckwheat, cinnamon, honey and vanilla bean paste. Stir ingredients well to ensure even coating.
Spread oat mixture on prepared tray. Bake for 20 minutes, stirring after 10 minutes. Add coconut, dates and pecans to tray. Bake a further 10-15 minutes, or until the mixture is golden and crisp. Cool granola completely on tray.

HFG tip

Granola keeps in an airtight container for about a month.

Serve granola with fresh fruit, some plain low-fat yoghurt and a splash of milk.

What we did

Changed to wholegrain oats to increase the fibre.
Halved the saturated fat by leaving out the coconut oil and not using too much coconut.

Watch

How much honey or agave, maple and rice syrups are used, as they are still sugars.
Your serving size – 50g is about a third of a cup.
Adding yoghurt, milk or a milk alternative increases energy, protein and fat. If using a milk alternative, choose one that’s calcium fortified and high in protein.

Classic	HFG Makeover
970kJ	860kJ	11% fewer kJ
12g fat	7g fat	42% less fat
6g saturated fat	3g saturated fat	50% less saturated fat
4g fibre	5g fibre	25% more fibre

Nutrition Info (per serve)

Calories 206 cal

Kilojoules 860 kJ

Protein 5 g

Total fat 7 g

Saturated fat 3 g

Carbohydrates 30 g

Sugar 7 g

Dietary fibre 5 g

Sodium 6 mg

Calcium 30 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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